By Marc Courtiol
Cancers of various kinds seem to have reached epidemic proportions these days, but there is much we can do to cut the risk of developing them; not least is making sure our diet is rich in all the nutrients it needs to fight off diseases such as cancer. Many foods cut the risk of getting colon cancer quite dramatically – and also help to keep other kinds of cancers at bay.
Colon cancer is the third most prevalent cancer in America and almost one third of those afflicted will die from the disease, so it makes a great deal of sense to do whatever we can to minimize the risk of getting it in the first place. Some food – especially junk food and processed food contain carcinogens – substances that actually help cancer to develop in the first place.
Other risks such as advancing age are beyond our control. However some non-dietary risks can certainly be controlled and they are exercise – or rather, lack of it, and inhaling or ingesting other harmful substances such as too much alcohol and tobacco smoke.
Traditionally fiber was considered to be the answer to colon cancer – or at least the most helpful thing we could eat to help prevent it. Fiber helps to move the waste through the gut and eliminate it quickly, thus reducing the time that harmful carcinogens have to be absorbed into the body. However, some kinds of fiber are not really that helpful – and now scientists realize that much more than fiber can help us fight off this disease.
Complex carbohydrates that are fiber rich are much more beneficial than simple fiber. Seven to nine servings per day of fresh vegetables, fruit and nuts will certainly help to ward off colon cancer by supplying our bodies not only with fiber, but with many necessary nutrients.
Fish and lean poultry are also good foods that help to cut the risk of colon cancer. They contain omega-3 fatty acids that may slow or prevent unnatural cell growth. Olive oil is a healthy food containing monounsaturated fats that helps by decreasing the bile that can trigger tumor formation.
One of the jewels of colon cancer prevention is folic acid, whether you get it from natural foods or take it as a supplement. In fact, those who have a history of colon cancer in their family should be sure to take the supplement as well as having a healthy diet. Studies have shown that long-term supplementation has considerably reduced the risk of colon cancer.
Carotenoids – especially lycopene and lutein – also play an important part in reducing the risk of colon cancer. These can be found in tomatoes and tomato products such as paste and sauce, blueberries and other foods, but can be taken as supplements as well. Foods containing lots of calcium and Vitamin D are also extremely important. Calcium comes from dairy foods, fish with bones such as salmon, and leafy greens. Vitamin D comes from exposure to sunlight as well as food. It is needed to help the body absorb calcium.